Are you familiar with kettlebells? Kettlebells are the cannonball-shaped piece of workout equipment that has the handle on top. A kettlebell workout will help you increase balance, power, coordination, and flexibility, while building tremendous core strength. This type of workout makes performing daily tasks much easier, and is truly what it means to have a “functional” workout. The most major difference between traditional weights and kettlebells is that while you try to avoid "cheating", by using momentum in everyday dumbbell moves, kettlebells are all about creating—and then controlling—momentum. By swinging the bell in different patterns, and then controlling the momentum to change directions, you tap into major groups of muscles (like your legs and glutes) and smaller stability muscles (like your abs) during the workout.
The most foundational kettlebell exercise is the kettlebell swing. This movement will tone and firm your glutes and abs. Begin by standing with your feet hip-width apart. Your hips and knees should be slightly bent, your arms and back should be straight. Pick up the kettlebell, by the handle with both hands. Have your knuckles facing forward. Hinge forward from the hips and swing the bell back between your legs. Straighten your legs and thrust your hips and pelvis forward to propel the kettlebell up to about chest height. As you lower the bell, contract your abs, creating a crunch. Continue with one fluid movement, as you lower to the starting position. Try to start with 8 reps and build to 15.
A great total body kettlebell move is the kettlebell lunge press. This exercise will work your shoulders, back, arms, abs, glutes, and legs. It doesn’t get much more comprehensive than that! Begin by standing up straight. Hold the kettlebell in front of the chest with both hands, arms bent, and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead. Return to a standing position, as you return the kettlebell to the chest. Start with 8 reps on each leg and build up to 15.